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A. Deadlift; build to a heavy single in 12 minutes – PR if you can, otherwise just something really heavy with good form – please make sure a coach is there to watch π Show them your workout so they can know what to help you with π
Hit 285. 10 Lb PR!
B. CGBP; 1RM – have a coach help you hereΒ
Hit 105. 10 Lb PR!
C. Prone row @40×1; 4-6×4; Rest 90 seconds put 5’s on the bar
D. Stability ball deadbug; 5×10; Rest 75 seconds –http://tonygentilcore.com/2010/02/exercises-you-should-be-doing-stability-ball-deadbug/
+
4 sets
15 second assault bike for maximum calories
Rest 3:00
– record calories per set
Set 1. 8 cal Set 2. 8 cal Set 3. 8 cal Set 4. 9 cal
BOOM! solid PR – can you please send that to me? π π I’d love the text message video!!
[image: photo] *Michael Bann* Head Coach, OPEX 4 80.699.3045 | MichaelBann@opexfit.com | http://www.opexfit.com
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I didn’t get a video of the actual PR π¦
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Awe! Bummer. No worries!! Great work nonetheless π
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